exercise

Quick Workouts For The Modern Day Woman

Regardless if you are single, married, have kids or not, working full time, or are a stay at home mom, it seems like our lives as women in modern society never stop.  For some of us a trip to the gym might be a little less of a sacrifice than others but a sacrifice none the less.  Ideally we would all like to make it to the gym and go to our favorite fitness class 4-5 times a week but in reality that can’t always happen.  Therefore, we have composed a few quick at home workouts for you to do on those days where you just can’t make that trip to the gym.

The Glutes & Legs Lift & Burn

Goal: Three rounds with only a 30 second break in between rounds.

30 -Side Lunges, 20-Weighted Walking Lunges (make sure the weight you chose is challenging but you can still complete all of the reps), 50- Air Squats (25 regular stance & 25 wide stance), 30- Jump Squats, 20- Glute Kickbacks.

The Cardio Killer

Goal: Four rounds with only a 30 second break in between rounds.

50 -Jumping Jacks, 15-Burpees, 30- High Knees, 30- Mountain Climbers, 20- Jump Squats.

The Upper Body Burn

Goal: Four rounds with a 60 second break in between rounds.

10-Push Ups, 30-Bent Over Rows, 20-Tricep Extensions, 10- Front Lateral Extensions,  10- Side Lateral Extensions, 15- Hammer Curls.  (Remember to challenge yourself on the weights you choose and you can decrease them as needed)

The Abs & Core

Goal: Three rounds with only a 30 second break in between rounds.

30 Seconds -Flutter Kicks, 60 Seconds – Bicycle, 60 Seconds- Plank, 60 Seconds- Side Planks (30 per side), 30 Seconds -Jack Knife, 30 Seconds – Russian Twist.

Once you get acclimated to these workouts you can always incorporate additional exercises and switch them up.  Also, if you are up to the challenge, try to combine two or more of the workouts listed for an intense calorie burn.  Don’t forget to modify if you have to and be sure to warm up and cool down properly.  Lastly, just remember to stay motivated and even if you can‘t get to the gym an at home workout is better than not doing a workout at all!

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